Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 16)

Bowﬂex Xtreme

2 SE Owner’s Manual

Design Your Own Program

Understand fitness and its components. Improperly

designed programs can be dangerous. Take some time

to review this manual as well as other fitness guides.

Know your current fitness level. Before you start any

fitness program you should consult a physician who will

help you determine your current abilities.

Identify your goals. Goals are critical to choosing and

designing an exercise program that fits and enhances

your lifestyle, but so is strategy. It’s important not to rush

the process and try to accomplish too much too soon.

That will lead to setbacks and discouragement. Instead,

set a series

of smaller achievable goals.

Select complementary exercises. Be sure to

pair exercises that address compound joint movements

and single joint movements. In

addition, select exercises that address compli-mentary

muscle groups.

Put first things first. During each session, first work

muscle groups that need the most training.

Remember your cardiovascular component. Any

fitness program must contain a cardiovascular fitness

component to be complete. So complement your

resistance training with aerobic exercise such as

walking, running, or bicycling.

Training variables. When designing your own program

there are several variables that, when mixed properly,

will equal the right fitness formula for you. In order to

find out the best formula, you must experiment with

several combinations of variables.

The variables are as follows:

sTraining Frequency: The number of times you train

per week. We recommend daily activity but not daily

training of the same muscle group.

s4RAINING)NTENSITY The amount of resistance

used during your repetition.

s4RAINING6OLUME The number of repetitions

and sets performed.

s2EST)NTERVALS The time you rest between sets and the

time you rest between workouts.

Once you’ve established a base of fitness, follow these

basic principles:

s)SOLATE-USCLE'ROUPSFocus work on specific

muscle groups.

s0ROGRESSIVE,OADING The gradual systematic increase

of repetitions, resistance and exercise period.

Define Your Goals

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Bowflex Bowflex Xtreme 2 SE User Manual Page 16

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